Dehydration is most likely to happen when you are outside sweating in high levels of heat or humidity. The most common way to avoid dehydration is to drink plenty of water. To stay fully hydrated, researchers and doctors recommend that men drink about 15.5 cups (3.7 liters) and women drink 11.5 cups (2.7 liters) each day. This can seem like more than they can handle drinking in a day for some people. Many others don’t like the taste of water. If you fall into one of these groups, you will be happy to know you can also eat to stay hydrated. Let’s dig into the best foods for hydration on hot summer days.

The Best Foods for Hydration

Don’t get us wrong. Eating any old food isn’t going to help you stay hydrated. Some foods can end up doing more harm than good. Double positive: most foods with a high water content are also full of beneficial nutrients. These include:

  • Cucumbers

Cucumbers are made up of 95% water and are full of anti-inflammatory compounds. They help your body remove excess waste and reduce skin irritation. Cucumbers are also being researched for their anti-aging properties. Add this all together, and you’ve got one refreshing summer snack.

  • Spinach

Spinach is made up of 91% water. Although other leafy greens have a higher water content, you maximize your water and nutrient content with spinach.

  • Zucchini

Zucchini, or summer squash, has become more popular in recent years. It has a high water content of around 94%. It also brings all kinds of helpful antioxidants to the proverbial table.

  • Strawberries

Vegetables aren’t the only food group that can help you stay hydrated during the summer. Some fruits—specifically, strawberries—have a 91% water content and are also rich in flavonoids, which help your brain function at an optimal level for longer. After a picnic, have a water-packed dessert that comes nicely packaged in a strawberry.

  • Watermelon

Another one of the best foods for hydration is watermelon. Given the name, it shouldn’t be a surprise that it contains around 91% water. It also helps improve your complexion after all those sweaty days outside through lycopene.

  • Celery

Not only is celery made up of 95% water weight, but it is also full of fiber and other essentials such as vitamin K, potassium, and folate. Don’t love the fibrous veggie? Fill the middle with peanut butter for protein and a water boost.

  • Cauliflower

Cauliflower might seem like an unlikely addition to our list. However, it is made up of 92% water by weight. It also has plenty of vitamins like C and K that help lower cholesterol and your cancer risk.